Beef Chat

I often get the question from co-workers and friends:"How many miles per day do you run?"It's a question I have a difficult time answering, because I don't do the same workout every day.Some days, I run 5 fast miles.But other days feature slower runs anywhere from 8-12 miles long.You see, in order to run fast and long, one has to practice running fast and long.Just not at the same time (until race day), in order to prevent injury and burnout.All effective training programs do this, creating the perfect "balance" of speed, endurance, and recovery, to get you to the finish line as quickly as possible.

The same balance is required when it comes to a nutrition plan.Complex carbohydrates provide much needed energy for those long runs, and aids in rebuilding energy stores after a workout.Essential nutrients strengthen my immune system when I'm exhausted, and rev my metabolism.Protein squashes hunger, and speeds muscle recovery, so I can get up and do it all again the next day.

Finally, one has to find a balance of time.The "average" day of running will take about 60 minutes of my time, when I consider time spent changing, stretching, and showering.That's a big commitment for someone with a growing family and a hectic career!

Fortunately, when it comes to balancing time and nutritional needs, lean beef comes to the rescue.It's an excellent source of zinc (boosts immune system function), vitamin B12 (releases energy from food), and protein, and good source of several other essential nutrients including iron, niacin, and vitamin B6.It tastes great "as is," so I don't have to spend valuable time trying to spruce it up.Plus, the kids love it, saving the time and energy of trying to get them to eat!Two weeks ago, we entertained guests at our home with this very easy, yet impressive recipe featuring lean grilled flank steak.And it even looked as beautiful as the picture!Enjoy with a large Greek salad.

It’s not news that beef prices are on the rise, and with the global beef production expected to be down 1.4% in 2015 it makes those with a stake in the beef industry wonder if consumers will keep paying for beef. Of course poultry and pork are viable protein substitutes that are less expensive than beef and we know that consumers will consume a great deal more of these options than beef over the coming year. But there’s just something about beef that keeps consumers coming back, in fact we’ve actually seen an increase in beef demand.

A 2013 study found that 72% of consumers list beef as their top choice of protein – but why? Is it the savory taste, great nutrition, or does it just make you happy? According to the study, consumers believe the price of beef accurately reflects its value. Where do you find value in beef? Is it flavor, juiciness, tenderness, or versatility? What is it about beef that makes you keep coming back for more?

For me, beef serves as a high quality, nutrient dense protein source that not only tastes amazing, but can be used in many ways. Beef quality has been increasing over the years and we’ve actually seen more carcasses grading USDA Prime and Choice (which also makes it taste better too!). Nutritionally, beef is a superstar in my opinion. A 3-oz. serving of lean beef (find out which cuts are lean here) has less than 200 calories and still provides more than 10% of the Daily Value for nine essential nutrients including protein, zinc, B12,B6 and other B-complex vitamins, as well as selenium, phosphorus, and iron.

While it’s not hard to think of lots of ways to use ground beef – spaghetti, tacos, vegetable soup, and hamburgers are some of my favorites – thinking of other ways to use steak may not come as easy to you. I love preparing a steak for supper and then saving some to use on a salad for lunch the next day. Or I like to have steak with my eggs in the morning. There are all kinds of ways to get value out of beef just by its versatility! Check out some of the recipes shared on this blog to find more!

When you consider everything that beef has to offer, it’s actually a great deal! Share with us what makes you choose beef by commenting below. And I hope you choose beef for your next protein purchase.

Wait a minute...beef is okay to eat AND keep my heart healthy too? Yes, you read this correctly. No longer “taboo” for healthy, active lifestyles, nutrient-rich lean beef such as top sirloin steak can be enjoyed again without guilt. In fact, top sirloin meets the American Heart Association (AHA) certification as a lean cut of beef and heart-healthy choice.The AHA Heart-Check certification is one of the most trusted nutrition logos and claims on a food label.

Researchers at The Pennsylvania State University reported results from the BOLD (Beef in an Optimal Diet) study showed adding a daily serving of nutrient-packed lean beef to a heart-healthy diet could lower the risk of heart disease by reducing “LDL” (bad) cholesterol levels.

A three-ounce serving of lean sirloin (about the size of your smartphone) has about 150 calories plus the Daily Value (DV) of these nutrients:

Protein - 38% (for muscle growth and repair)

Vitamin B12 - 44% (important for brain health)

Selenium - 40% (protects cells from damage)

Zinc - 38% (strengthens the immune system)

According to research published in the Journal of the American Dietetic Association, beef is the number-one source of protein, zinc and Vitamin B12. It is the number-two source for selenium and number-three source for iron. Protein in beef promotes the feeling of satiety or fullness longer than simple carbohydrates. This means that, for people trying to curb their calories for weight loss, type II diabetes or other health reasons, eating a three-ounce serving of top sirloin in a meal not only provides important nutrients and energy, but it helps keep a person from feeling hungry for a longer period of time.

Here are some tips and reminders for preparing your delicious beef sirloin;

It’s not necessary to bring beef to room temperature before cooking. This practice does not provide any flavor or cooking advantage. For food safety reasons, it’s best to cook meat straight from the refrigerator to keep bacteria levels at a minimum.

When stir-frying sirloin, partially freeze the steak prior to preparation. It will slice easier into thin, equal-thickness strips.

Pat steaks dry with paper towels before pan-searing to get better browning that seals in the juices. When grilling or broiling, use tongs rather than a meat fork. The fork tines will pierce the steak, causing the flavorful juices to seep out while tongs will not cause this.

Many recipes using sirloin steak are quick and easy. The following recipes take less than 30 to 35 minutes to prepare. Enjoy the powerful health benefits of lean beef!

2. Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add garlic and cook, stirring, for 30 seconds. Add steak; cook, stirring, until browned and barely pink in the middle, 2 to 4 minutes. Transfer to a bowl.

3. Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add cabbage and 2 tablespoons water; cook, stirring, until beginning to wilt, 3 to 5 minutes. Add carrots (and more water if necessary to prevent sticking); cook, stirring, until just tender, about 3 minutes more. Return the steak and any juices to the pan; add the peanut sauce and toss to combine. Serve sprinkled with peanuts (if using).

Each year I take a mental and physical break from hard running between Halloween and New Year's Day.The break allows me a chance to decompress and rest, so that when spring races roll around (and hard early spring training, for that matter), I'm ready to rock and roll.

One thing I notice every year when I start training again is a big increase in appetite.Especially first thing in the morning, when I get back to the house from a hard 6-8 mile workout.Unfortunately, eating everything in sight (especially when there are still so many Christmas cookies left) doesn't bode well for fast distance running.That said, a bowl of cereal on its own doesn't cut it, either.So what's to be done?When hunger calls, especially after a morning workout, I reach for a dose of tasty animal protein.If time is tight before the kids wake up and the fridge is empty, I love making "egg in a hole," which is essentially just like it sounds...a cooked egg dropped in the middle of a slice of toasted bread.And if the kids like it too!But after a really hard run, it's time to double down on protein, taste, and satisfaction.So, what I really love to do is take a few strips of last night's grilled steak and toss into my breakfast burrito...or omelet, depending on my mood.

In doing so, I'm reaping two huge benefits of lean protein when I need them most:hunger satisfaction and muscle recovery.Of course, the recovery aspect helps me to "reload" for tomorrow morning's workout.As a bonus, lean beef packs more protein into into fewer calories than any other protein rich food...plant or animal based.And since I'm not hungry 30 minutes later, it keeps me from hunting for empty calories in the pantry at mid morning.

And if I time it right, as soon as I finish, our kids will wake up, give me a hug, and say they're ready for a hearty, protein rich breakfast of their own.I can't think of a better start to the day than that.

Lean beef can be a simple and elegant addition to your holiday appetizer menu.Plus, beef provides a filling protein to help keep your weight on track this holiday season.Taking advantage of deli roast beef and lean ground helps save time and money.As an added bonus, deli roast beef typically has much less sodium than deli turkey, chicken or ham.Beef also contains a good source of immune boosting zinc, and B vitamins to help us use energy better.While these recipes may look gourmet, they are simple to make and sure to impress your guests!

Asparagus Beef Roll-ups: Cook asparagus stalks to crisp-tender and immediately place in ice water to stop the cooking.Drain and pat dry.In a small bowl combine 8 oz. light garlic and herb cream cheese (such as laughing cow) and 3 to 5 tablespoons prepared horseradish.Pat deli roast beef slices dry with paper towels.Spread beef with the cream cheese mixture, place 1-3 asparagus spears on top and roll up.Refrigerate until serving.Modified slightly from Taste of Home and picture source is Pinterest.

Beef & Herb Crostini: Either purchase crostini, or prepare your own by slicing a baguette into ¼-inch slices and toasting at 400 degrees until lightly browned, about 5-6 minutes.Once cooled spread with a light garlic-herb cheese such as Boursin, top with deli roast beef and a few snips of fresh chives.Modified from www.hardlyhouswives.com.

Heat oven to 350 degrees. In a skillet heat cooked beef, white parts of onions, seasonings, salsa and cheese.Heat until combined and warm. Season to taste with salt and pepper. Slice the ends off each mini bell pepper and slice in half lengthwise. Remove seeds and ribs and press each half open so the peppers are as flat as possible. Arrange close together in a single layer on a large baking sheet. Spoon beef mixture evenly over pepper halves. Top with black olives and diced tomatoes. Bake for 10 minutes, or until cheese has melted. Remove from oven, top with cilantro, and green part of onions. Serve.

Fall is my favorite season. I’m a fan of the cool, crisp air, football and of course the new baby calves that hit the ground! What’s not to love? Well, when it starts to get dark outside at 5:30 pm it does make it a little more difficult to grill up our favorite supper time meals. This time of year I’m always a big fan of quick and easy recipes. Earlier this summer I stumbled upon this awesome marinated steak kabob recipe and it quickly became a staple in our kitchen. It is mouthwatering.

The key to a delicious steak kabob is starting with good steak. I love to use sirloin with kabobs. It’s flavorful, affordable and cubes up easily. The rest of the magic happens in the marinade and it’s so simple. I use this same marinade for the steak and veggies. What makes it even more awesome is that I usually have all the ingredients in my pantry and fridge!

Yield: 6+servingsPrep Time: 25 minutes Cook Time: 10-12 minutes

INGREDIENTS:

2 pounds sirloin steak, cut into bite sized cubes

1 red, orange and green bell pepper, cut into chunks

1 large red onion, cut into cubes

4 cloves of minced garlic

1 tablespoon seasoning salt

¾ teaspoon ground black pepper

2 tablespoons Dijon mustard

2 ½ tablespoons Worcestershire sauce

¼ cup lemon juice, freshly squeezed is best

¼ cup soy sauce

½ cup olive oil

Skewers that have been soaking in water for 30-45 minutes (less likely to catch on fire over open flame)

Place the peppers, onions and cubed sirloin into the marinade. Toss to coat and let sit for a few minutes.

Skewer the steak and peppers. You can alternate skewering the peppers, onion and meat on the same skewer, but I like to skewer each ingredient separately. The veggies cook a little longer than the meat; this makes it easier to cook them to proper doneness.

On a hot preheated grill place skewers down and immediately reduce the temperature medium/medium-high. Cook, turning occasionally, until the beef is cooked to its proper doneness. We love steak on the medium rare side of doneness (145 degrees F).

Remove and let rest for 5 minutes or so before serving. It’s difficult to let the mouthwatering meat rest but it’s best for the meat to rest so that all the juices have a chance to redistribute.

We take Halloween seriously in our household.In years past, I've been the one to come up with unique costume ideas for our children that they also enjoy wearing.This year, though, things are different.Our children are now old enough to form their own opinions on the topic, and they have made their opinions known:They will be "Olaf" and "Elsa" from the Disney movie "Frozen."This is of course fine by me, I just hope they don't get lost in the hundreds of other trick-or-treaters wearing the same thing!

In the same vein, when it comes to meal choices, it is important to be able to tell the healthy food from the impostors.I travel frequently for my career.While I pack as much food from home in my cooler as I can, I have to eat out for at least 1-2 meals per trip I take.Something I have noticed when eating out is that restaurants are trying very hard to create healthier-sounding menu options.The problem is that many such options aren't really healthy at all.Searching for a truly healthy choice on the menu can be almost as challenging as finding "your" Princess Elsa on Halloween night.For example, salad is usually a healthy choice, right?How about a Pecan-Crusted Chicken Salad from a common "fast casual" restaurant?Think again.That one salad packs 1080 calories and 71 grams of total fat!Hmm, perhaps a vegetarian option would work better...a favorite airport sandwich stop of mine has a California Avocado sandwich that sounds good...provided I can handle taking in nearly 1000 calories and 11 grams of saturated fat in one sitting.Yikes.

Fortunately, there's a simple solution to all of this, and it's not skipping lunch.Lean beef.Rather than spring for that gargantuan healthy-sounding chicken salad covered with dressing, beat your hunger with a strip steak and grilled vegetables.A 3 oz serving will only set you back 160 calories and will still pack in plenty of protein and b-vitamins.And nearly every restaurant has some form of steak on their menu!Not sitting down for lunch?Today, I was able to snag two small grilled steak tacos on corn tortillas with fresh vegetable toppings from a quick, authentic Mexican restaurant for a quick protein fix before my flight, so I didn't starve while traveling home.

So whether you're searching for your "princess" this Friday in a sea of trick-or-treaters, or searching for a healthy lunch on the road...don't be deceived.It's hard to be wrong when you pick lean beef.Happy Halloween!

Fall is the perfect season for harvesting mushrooms. Although they are available year-round, mushrooms are in peak season during the fall and winter months. In fact, September is National Mushroom Month—how suiting!

Mushrooms are a truly inexpensive, versatile vegetable. Mushrooms are a delicious complement to any cuisine, adding exquisite flavor, savoriness and volume as well as boosting vegetable intake. The earthy, umami-rich taste of mushrooms allows them to blend well with a variety of flavors. Umami is one of the basic tastes, along with sweet, salty, sour and bitter. This taste, created by the amino acid glutamate, is described as pleasant and savory and is found in foods such as meat, dairy, fish and vegetables. When you pair two umami foods like mushrooms and lean beef they create a flavor explosion for your taste buds to enjoy!

Mushrooms and lean beef are, without a doubt, nutritional powerhouses. Mushrooms are low in calories, fat and sodium, and they provide antioxidants which may protect our body’s cells from damage caused by free radicals. They are an excellent source of riboflavin, a B vitamin that is important for energy, growth and red blood cell production. Mushrooms are also a good source of:

Selenium: A mineral known for its antioxidant properties; may play a role in preventing cancer of the colon, prostate, lung, bladder, skin, esophagus and stomach

Copper: A mineral necessary for producing and storing iron

Potassium: A mineral which aids in lowering blood pressure

Beef is high in 10 essential nutrients.Those nutrients include protein, iron, vitamin B-6, vitamin B-12, zinc, phosphorous, niacin, riboflavin, selenium and choline. Protein helps preserve and build muscle, while iron helps your body use oxygen The B vitamins found in beef will give you energy and help maintain brain function.Choline is especially important for pregnant and nursing moms as it has been linked to brain development.

Many people have been told to stay away from red meats if they have high cholesterol or want to keep their heart healthy. However, beef can be part of a heart-healthy diet. The BOLD (Beef in an Optimal Lean Diet) study is one reason for new viewpoints on beef. The BOLD diet contained 4 ounces of lean beef each day while the DASH (Dietary Approaches to Stop Hypertension) diet limited red meat. The study found that BOTH diets lowered LDL cholesterol in participants by 10%, providing evidence that beef may not be as bad for cholesterol and heart health as once thought.

There are more than 29 cuts of beef that meet government guidelines for “lean.” An easy way to identify lean cuts of meat is to look for the word “loin” or “round” in the name. Some of the lean cuts of meat include tenderloin, top sirloin, round steak and ground round.

Try this savory dish to create an umami flavor explosion.

Seared Steak with Mustard-Mushroom Sauce

Serves 4 (3-ounce steak and about 1/4 cup sauce each)

Active time: 25 minutes

Total time: 25 minutes

All you need:

1 to 1 1/4 pounds Hy-Vee Angus Reserve Top Sirloin, trimmed

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground pepper

2 tablespoons Hy-Vee Select extra-virgin olive oil, divided

4 ounces mushrooms, sliced

1/2 cup finely chopped onion

2 teaspoons Hy-Vee all-purpose flour

3/4 cup Kitchen Basics unsalted beef stock, or any low-sodium stock

1/4 cup dry white wine

1 tablespoon Hy-Vee Dijon mustard

All you do:

Pat steaks dry; cut into 4 equal portions. Sprinkle with salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat until very hot, but not smoking. Cook the steaks until browned on the bottom, 2 to 4 minutes. Turnover, reduce heat to medium-low and cook 3 to 5 minutes for medium-rare. Set aside, covered with foil.

Increase heat to medium-high. Add the remaining 1 tablespoon oil to the pan. Add mushrooms and onion and cook, stirring frequently, until the mushrooms have released their liquid, about 5 minutes. Sprinkle with flour and stir to coat the vegetables, 30 seconds to 1 minute. Pour in broth and wine and cook, stirring and scraping up the brown bits, until thick enough to coat the back of a spoon, 2 to 4 minutes.

Remove from heat. Stir in mustard and any juices from the steak. Serve the steak with about 1/4 cup sauce each.

My distance running coach from high school used to state a sobering truth before hard workouts and races:"If you do it right, it's supposed to hurt."With this point drilled home, I was able to prepare for the certain pain that lie ahead, and knew that discomfort was no excuse for slowing down.In every race, without exception, each runner must overcome "the wall" of pain that typically begins a little past the halfway point.One month ago, while running a local 10k trail race, I hit the wall with 2 miles to go.

Due to torrential rains on an already rugged course, it was all I could do to stay upright and keep my shoes from being sucked off my feet by the mud.

We often "hit the wall" in our everyday lives as well.At work, at around 2:30 P.M. everyday, I am mentally exhausted, starving, and lethargic. So what's to be done?In life, just as in running, having a game plan and being mentally prepared for conquering "the wall" goes a long way.If you get hungry at work, perhaps it's time to add more protein to your lunch in the form of lean beef.Studies show that a diet high in protein is more effective at curbing hunger and keeping you satisfied than a high carbohydrate diet.Layer 3 ounces of thinly sliced grilled top sirloin steak from last night's supper on your "plain old salad" for lunch, and you've added a wealth of energizing protein and taste with just 154 additional calories.Now that's a lunch with potential to help you power through the 2:30 wall, with hardly any extra work in packing your lunch.

And how did my race turn out?Unfortunately, the sloppy footing put setting a new course record well out of reach.However, I knew that the course conditions about a mile ahead of "the wall" would improve drastically in about a mile.I stopped to tie my shoes tighter, squished my way up the steepest hill on the course, and cranked up the pace for the final mile.I crossed the line in first overall, earning a unique cow chip trophy (to remember this course, primarily run through a local rancher's pasture), a garden hose shower before entering the house, and soreness that lasted two days.Oh yes, it hurt.Just like it's supposed to.

Looking for that perfect gift for dad this Father’s Day? Make him a meal that is both delicious and nutritious. Lean cuts of meat such as sirloin or flank steak are great options. Serve with vegetables, fruit and whole grains.

Marinating helps enhance the flavor of meat, without adding a lot of extra calories, fat or sodium found in many sauces. Marinades also serve to tenderize tougher cuts of meat. It is recommended to marinate in the refrigerator, not at room temperature, to avoid the growth of harmful bacteria. Marinades only penetrate the surface of the meat; therefore, flat cuts of meat such as steaks will benefit more from marinades than large cuts such as roasts. Try this flavorful steak and delicious summer salad for a your father this Father’s Day!

Coffee Peppercorn Flank Steak

The coffee in this marinade creates an umami or savory flavor punch when combined with the steak!

Make it a meal: Serve with millet corn and avocado salad (recipe below) and

berries with a dollop with whipped cream for dessert.

Makes: 4 servings

All you need:

3 tablespoons strong brewed coffee

1 tablespoon balsamic vinegar

1 tablespoon extra-virgin olive oil

1 tablespoon brown sugar

2 cloves garlic, minced

1 teaspoon whole black peppercorns, crushed

1/2 teaspoon salt

1 pound flank steak, trimmed of fat

All you do:

1.Whisk coffee, vinegar, oil, sugar, garlic, peppercorns and salt in a glass dish large enough for meat to lie flat. Add steak and turn to coat. Cover and refrigerate for at least 1 hour or up to 8 hours.

2.Heat grill to high.

3.Remove steak from marinade; discard marinade. Lightly oil grill rack (see Tip). Place steak on grill and cook for 4 to 5 minutes per side for medium-rare. Transfer steak to a cutting board and let rest for 5 minutes. Slice thinly across the grain and serve.

Tips & Notes

Make-Ahead Tip: Marinate the steak (Step 1) for up to 8 hours.

To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill.

1.Heat a large nonstick skillet over medium heat. Add millet; cook 8-10 minutes or until fragrant and toasted, stirring frequently. Add 2 ½ cups of water and ½ tsp salt; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until water is almost absorbed. Stir in corn kernels; cook, covered, 5 minutes. Remove mixture from pan and cool to room temperature.